Category Archives for "Coach Nancy"

Use Your Stress -O -Meter?

No one has ever been through anything exactly like THIS.

It’s so universal, no one has a name for THIS.

Everyone just gets it.

Of course, we want to tell people… “We’re here to help.”

But frankly, you’re probably sick of it. You normal has just been thrown out of whack.

So what good advice can I offer?

Dean and I are not really sure. The truth is, we’re figuring THIS out too.

And there’s no cut-and-dried 5-step “how to” article for THIS.

So I won’t presume to tell you I have “the answer.” 

Or any answers.

Instead, maybe just envision that each one of us is wearing a Stress -O -Meter. It looks kind of like a temperature gauge but instead of measuring heat, it is measuring our internal stress temperature. Others must have thought of this because when someone is really angry, we say that person is ‘hot’. We tell that same person to “cool your jets”.

With THIS going around it is safe to say everyone’s Stress -O - Meter is kicked up a few notches more than normal.

I have always been amazed at how the Cr8 Fitness family has responded with love, kindness, and generosity. I know if we could see inside each person we’d want to help ease their stress and help them to bring down their stress level. While I wish I had the answer to THIS, I do know we can see good if we look.  We might not have the same opportunities to meet face to face but we still have many opportunities to connect. When you do realize each person’s Stress - O -Meter is high. Words of kindness can bring all of our gages down a few degrees. That’s all.

Oh, and apologies go a long way if something stupid is said.

We're all in THIS,

Coach Nancy

P.S. I really hate THIS too.

Spotlight on Andrea

I heard Andrea's story about carrying cement and I wanted to share it with others. It's not often that someone proclaims the joy of hard work while smiling. She actually said she loved it. She is such a trooper. Andrea can share a story and make each part of it bring a smile to her face and everyone listening. I know she has challenged those who train near her with her enthusiasm. Andrea can tell it better than I can. 

Did you catch that about the cement? She carried buckets of it. When she told me this story for the first time, she showed me how the men would swing the buckets. It was like a Kettlebell Swing with a 5 gallon bucket. That is strength and power in action. 

I love hearing how the training we do in the gym magnifies and is on display outside the gym. Tell me your story. 

Coach Nancy

Bringing FUN Friday to Your Living Room

I couldn't stand not to enjoy FUN Friday with everyone in the Cr8 Fitness Family. So we're bringing FUN Friday to your living room using Facebook Live tomorrow at 6:15am. You won't want to miss it.

It'll be "Home vs. Away" The Home team is our 6:15 crew that comes into the gym and those that join us virtually at that hour will be the Away team. Everyone will be wearing RED shirts for bonus points. We'll have prizes for everyone. (Coach Nancy's kind of prizes). 

Here is what you'll need to do. By 6:15am on March 20th you will want to be on Cr8 Fitness, Health and Happy's Facebook group. Don't wait until 6:15am Friday morning to ask for access, do that right now, right here. Coach Nancy will warm you up, explain our training and give you some options, then we'll get to the FUN part. It's your opportunity to train with the team whether you're physically at Cr8 or you're in your home. Remember to wear RED. It'll earn you bonus points for your team. 

Join us in the gym if you're a regular at 6:15am or join us virtually on Facebook Live at 6:15am on Cr8 Fitness, Health and Happy.  Trainings at 5am, 6:15, 9am, 4pm, and 6pm will still be going on as well. We want those that need to stay home to connect with the Family.

I can't wait, this is going to be good.

Coach Nancy

P.S. If you are not a Facebook user, find a peep that is and join them in their living room. Right now Facebook is the best way to deliver the FUN. 

Roasted Garlic Cabbage

My meals at my house are simple to make, healthy for you, and enjoyable to eat. Often I use just a few ingredients for a recipe. This recipe has become a family favorite. I didn't know what I would find roasting cabbage for the first time, but it was actually really yummy. Roasting vegetables does something magical and roasting cabbage is no different. This is fantastic. I'm going to serve this with salmon cakes, a salad and dilly beans. 

Roasted Garlic Cabbage

  • 1 big green cabbage, cut into thick slices
  • 3 Tablespoons extra-virgin olive oil 
  • 5 large garlic cloves, minced
  • Sea salt and freshly ground black pepper to taste

Preheat your oven to 400 F. Brush both sides of each cabbage slice with the olive oil or ghee. Spread the garlic evenly on each side of the cabbage slices, and season them to taste with salt and pepper. Roast in your oven for 20 minutes; then turn the slices over and roast them again for another 20 minutes or until the edges are crispy.

Roasting vegetables does something magical. Give it a try.

Enjoy Good Food,

Coach Nancy

Training for you To Tackle

Dean and I want you to have the care your are used to whether you are able to come into training or choose to stay home. Everyone in the Cr8 Fitness family has already had a nutrition coaching program delivered to their email inbox. I will send it to your friends and family just let me know. (The invitation came from 'The Grateful Plate" so check your spam if you don't see it.) 

Please be in contact with us daily. I am expecting to see you in person, or have a text, email, response on Facebook, a note in Coach Catalyst or a phone call every day. Let us know if we can do anything for you.

We have created this program to help you practice self-care and stay active over the next few weeks. If you are feeling well, self-care includes:

  •  Drinking plenty of fluids
  •  Getting adequate sleep
  • Staying active and exercising regularly
  • Eating plenty of colorful vegetables and fruits
  • Minimizing stress
  • Limiting alcohol
  • Not smoking or vaping
  • Washing your hands frequently

If you feel unwell, you need to follow the advice of your health care provider.


COVID-19 is a new illness that can affect your lungs and airways. It's caused by a virus called coronavirus. For more advice on how to protect yourself, visit the WHO website.


How to avoid catching or spreading coronavirus:

  • Regularly wash your hands with soap and warm water for at least 20 seconds. I have it on good authority that if you sing 'Happy Birthday' to yourself twice while washing you'll have washed for 20 seconds. 
  • Always wash your hands when you get home or into work
  • Use hand sanitizer gel if soap and water are not available
  • Cover your mouth and nose with a tissue or your sleeve (not your hands) when you cough or sneeze
  • Put used tissues in the bin immediately and wash your hands afterward
  • Try to avoid close contact with people who are unwell
  • Do not touch your eyes, nose or mouth if your hands are not clean

  Stay at home if you begin to feel unwell, even with mild symptoms such as headache and slight runny nose, until you recover. This will help you to avoid contact with others and allow medical facilities to operate more effectively.

  If you develop fever, cough and difficulty breathing, seek medical advice promptly as this may be due to a respiratory infection or other serious condition. Do not go to a medical facility but, instead, call in advance. This will allow your health care provider to quickly direct you to the correct health facility and help to prevent possible spread of COVID-19 and other viruses.

  If you do need to stay home, do not leave the house or visit public places. Ask friends and family and delivery services to deliver things like food shopping and medicines – but avoid contact with them (ask people to leave deliveries outside). Try to stay away from older people and those with long-term health conditions. Try to keep at least 6 - 7 feet (3 steps) from other people in your home.

Don't Despair - We Got Options!

1) Get a little extra sleep, and then spend some time on a foam roller, stretching and flexibility training. You have enough knowledge to make this time productive.

2) Do any additional nutrition planning and prep work for the week. Remember you should already be on Coach Catalyst daily with Coach Nancy.

3) Jump on one of the training videos below. There are options for bodyweight only as well as band training.

4) Don't stress out!

Check out the options to get in a little exercise on your own. Use at your own risk, and if you shouldn't be doing something or don't know how - don't!


Option 1
Active Warmup #1 (5 minutes)
Basic Training 1 or Basic Training 2 (20 minutes each)
2010 Core Finisher (4m)

Option 2
Active Warmup #1 (5m)
2010 Core Warmup (4m)
4020 Band (10m)
2040 Metcon (10m)

Option 3
Active Warmup #1 (5 minutes)
2010 Core Warmup (4m)
Basic Training 1 or Basic Training 2 (20 minutes each)
2040 Metcon (10m)

Beat The Band Training from Dean Carlson on Vimeo.

We're family so keep in touch,

Coach Nancy and Coach Dean

Getting Healthy and Staying that Way

As we head into the week, I wanted to communicate Dean and my action-plan with the continuing developments of COVID-19. I feel it's important to communicate what our current and future plans are. My goal is to be proactive, rather than reactive.
We continue to take extra steps to increase our cleanliness of the facility. We have increased our sanitizer and wipe stations, We have drastically increased our cleaning frequency. You have done a great job in wiping down the equipment and using the "needs to be cleaned" bin. Let’s all pitch in and do our part. We'll continue to follow this protocol as well as increasing our frequency of our deep cleaning.
As per the recommendation of the New Hampshire Center for Disease Control, it’s business as usual. We are not panicked, but we are prepared. There are many benefits of being a part of the Cr8 Fitness Family, but especially right now, more than ever before, it's important to keep your exercise routine up, and if you haven't been on one, it's a good time to start. Exercise is one of the best things you can do to keep your immune system strong. In addition to exercise, we recommend good sleep habits, stress reduction, and healthy eating habits. Although the efficacy is not out yet, supplements like Vitamin C, Vitamin D, Zinc, (Also known as ZMA at Cr8) & Probiotics certainly wouldn't hurt right now. If you had to pick only one product to take right now, I would suggest a high-potency multivitamin.  I take and recommend Fit Tabs from Beverly International.  Finally, it's important to note that our group personal training done in a large open, and ventilated space, with less than 20 people is probably the best fitness environment you want to be in for your exercise.
As we continue to monitor the rapidly changing events, we have a three-phase action plan:

Phase 1: This is what we have already done. We’ve increased cleaning to include sanitizing the equipment between each training time. The doors and windows will remain open as much as possible to circulate fresh air. We have asked those that have any symptoms to stay home.

Phase 2: Beginning immediately, we will provide you with a two week training should you have to self- quarantine. We strongly feel exercise is one of the best activities people can do right now. We will provide anyone who would like a two week nutrition coaching program to get your eating as healthy as it can be. We want you to support your body with proper nutrition. In the gym we ask you to use hand sanitizer as often as you need. Please don’t share equipment if possible.

Phase 3: Should things escalate, our training program can be designed to use just your body weight. Don’t worry, Coach Nancy can make it just as challenging. We’re looking into other possibilities if the need arises. We’ll continue to work hard to keep you healthy.
Now more than ever before, it is important to pray for each other, be kind to each other, to support each other, and as a parting note, please support your local businesses. 

To Your Best Health Always,

Coach Nancy and Dean

Unstuffed Cabbage Rolls

I am on a quest to try a new recipe each week. Last week I tried Cauliflower Nachos. They were a nice treat to have with some chicken wings. 

This week my new recipe is Unstuffed Cabbage Rolls. Lori, who sent me this recipe, told me if I liked stuffed cabbage rolls I would like this one. She was right. What she didn't tell me was how quickly I could put this recipe together. I used a short cut which made it go even quicker. 

Unstuffed Cabbage Rolls

  • 2 pounds ground beef
  • 1 onion, chopped
  • 2 cloves of garlic, minced
  • 1 head of cabbage, shredded *
  • 1 24- ounce jar of pasta sauce

Brown the ground beef along with the onion. Add the garlic and the cabbage. Let it simmer for 10 minutes. Then add the jar of pasta sauce. Simmer until it is heated through. 

How simple is that? 

*Shortcut: I used a bag of shredded coleslaw instead of taking the time to shred my own cabbage. 

Lori said she added cauliflower rice to the pot at the same time as the cabbage. You can rice your own cauliflower but my shortcut is using either fresh or frozen rice cauliflower.  Win Win! More veggies and another shortcut. 

Enjoy Good Food,

Coach Nancy

Spotlight is on Belinda

Hard work is HARD. (Profound I know.) Commitment, Persistence, Energy and Sweat are just part of what goes into training at Cr8 Fitness. As your coach I know what you do here is HARD work. It's supposed to be. I want that hard work to be mixed with laughter, camaraderie, jokes, and encouragement. It feels like family. 

Belinda came to Cr8 Fitness just about a year ago. After a year of training with us, she earns a spot in the Hall of Fame. You'll soon see her wearing her RED shirt that highlights this honor. Congratulate her when you see her next. Also tell her Happy Birthday. She started training with us on her birthday.

Congratulations Belinda and Happy Birthday! Here is to many more years of celebrating your birthdays with us. 

Coach Nancy

Spotlight is on Jennifer. She’s Fighting Cancer the ‘Good’ Way.

I've been so amazed, inspired, encouraged, loved, along with so many other emotions the last few weeks. As many of you know, cancer has hit my family. My sister and Dad struggle daily with the effects of this terrible disease. Your kinds words and actions bring a clear image of the what the Cr8 Fitness family is to me. When Jennifer from 4pm training told me about how she was helping to fight Cancer, I was all ears. 

Jennifer has been captain of a team for the Rock N Race for several years. This past year, 2019, she was the top fundraiser for the event. Her team 'Davis and Towle' (She works for Davis and Towle Insurance) earned "RockStar" status directly due to her hard work. 

The Rock N Race is a 5k walk/run done every May in downtown Concord. It is fundraiser for the Payson Center at Concord Hospital. The Rock 'N Race attracts upwards of 5,000 runners, walkers, area businesses, survivors, families and friends in a positive outpouring of support for people with cancer. Over $4.5 million has been raised to assure that thousands of people with cancer and their families are able to access life-affirming services at the Payson Center for Cancer Care’s HOPE Resource Center. Jenn has worked hard to do her part in helping others. 

While no one wants to deal with Cancer, we all know someone who either has it or has had it. Right now my fighting spirit gets angry when I hear the word cancer. I'm thankful Jennifer has had the time, ability, fight to put in a 'Good' fight with the Rock N Race. (By the way, Jennifer's last name is Good). 

The Rock N Race is going on again this May 14th in Concord. Help Jennifer fight cancer by joining this year's team. 

Fight the 'Good' Fight,

Coach Nancy

Don’t Tell Anyone I’m Eating Dessert

Food Police do not really exist. I do not sneak into your house in order to peak into your fridge and cupboards. There aren't any cameras in the grocery store so I can monitor what you buying. Eating healthy food doesn't mean it has to taste like cardboard and look even worse. Nutritious foods do not exclude desserts. Thinking out of the box (literally not grabbing a box of sweets) is totally possible. Check out this recipe for a quick dessert you can whip up for your family in a short amount of time. 

Chocolate Peanut Butter Chia Pudding

  • 2 cups Water
  • 2 Scoops Chocolate Protein Powder ( I use Beverly International UMP)
  • 1/2 cup chia seeds
  • 1/4 cup peanut butter
  • 2 tsp vanilla extract

Combine all ingredients in a high-power blender or food processor. Blend or process until completely smooth. You may eat it right away, but it is best after it has been completely chilled in the refrigerator.

(SHHhhhh.... don't tell anyone but you can eat this for breakfast as well. I would add some cut up veggies to eat along side.)

Enjoy Good Food,

Coach Nancy

1 2 3 19